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Tips & Resources

Supta Padangusthasana 2 Pose of the Month Guide for April

Updated: Jun 20, 2022


In this Pose of the Month guide for Supta Padangustasana 2, we begin with Supta Badda Konasana to prepare for Supta Padangusthasana 1 and then into Supta Padangusthasana 2.

Supta Baddha Konasana for Supta Padangusthasana 1 & 2

Level 2

Benefits: This series combines opening up the hip joints, strengthening the spine and lengthening the adductor muscles while integrating the ‘hip grip’ action so often looked for in Iyengar yoga.

Step One ½ Supta Baddha Konasana ½ Supta Padangusthasana 2

1) Lie on a yoga mat close to and facing a wall with the soles of your feet together. Turn your toes out (keeping the heels and the balls of the feet together) and brace them against the wall.

2) Place the strap around the arch of your right foot. Straighten your right leg out to the side. To prevent your body from tipping over to the side, you may place a rolled blanket under the right thigh. Allow the hip- bones to widen. Extend out through your inner right heel. Draw back from your outer right heel toward your right hip socket.

Return your right leg to the Baddha Konasana position and repeat on the other side. To come out: Pull your knees together. Roll over to the side and sit up.

Step Two Supta Padangusthasana 1 – raised leg aiming to be vertical